We will provide specific exercise examples as well, so you will know exactly how to approach your fat loss goals with kettle bell workouts. It’s a double whammy that offers fat loss and muscle building effects.
However, kettle bells are widely considered the best training tool for Epic. However, running for long periods of time will cause your muscles to break down due to cortisol release (a stress hormone).
A study by the American Council on Exercise (ACE) found that the average person can burn 400 calories in just 20 minutes. And make note, the calories we discussed above for kettle bells does not include the after-burn effect.
Kettle bell fat loss workouts are a mix or aerobic and anaerobic training, so you get the best of both worlds. Therefore, this is a major benefit of using kettle bells for your fat loss goals.
If you really want to lose fat in the most efficient manner, keep reading on as we are now going to get into the nitty-gritty… Follow the 4 points below, and we guarantee you will shred fat, lose weight and keep muscle mass so you look like a lean, mean, fighting machine.
Examples of kettle bell grinds: Front Squat, Military Presses, Sumo Dead lifts. They are meant to burn a lot of calories and improve conditioning.
The general starting weights for ballistic exercises are as follows: Make note, kettle bell ballistics are more complex than grinds as the exercises are based on movement patterns rather than a single plane of motion, so using a lighter weight to start off is smart as to avoid any injury and to get the form down correctly.
Aim to do 5-8 exercises each workout, with a minimum of 15 reps to start. It really depends on the type of workout, but overall, you should minimize your rest time.
Generally speaking, you should have a 2-to-1 work-to-rest ratio for fat loss workouts. That means if a set takes you 1 minute, you rest 30 seconds.
We will give you more examples about the rest time when we discuss the types of workouts just below. If you follow the below workout protocols, they should be intense, so long as you are using an appropriate kettle bell weight.
20 as a minimum because you need to get enough volume in to burn enough calories and have a good effect on fat loss. And 45 minutes as a maximum because any longer and your cortisol levels will rise, which is not conducive with losing weight and fat.
Best Kettle bell Workouts for Fat Loss: Circuits AMR APS Tabatha COMPLEXES Moms SETS X REPS WITH LOW REST (2-to-1 work-rest ratio) NOTE: FOR FAT LOSS, FULL BODY WORKOUTS ARE BEST.
Note: If you are a complete beginner to kettle bells, keep things on the low end (i.e. 2 circuits of 3-4 exercises for 2 rounds). For a 20-30 minute AMAP, choose 3-5 exercises and keep running through the circuit, resting only when necessary.
This is a traditional style of training made intense by keeping the rest time low. If you push way too hard, you may not be back in the gym for days, and that is not ideal.
You need to find a happy medium of high intensity but not over doing. Note: For circuits, AMR APS, and COMPLEXES, the rep count can be shorter than the minimum 15 that we suggested, as you will be doing a lot of volume with little rest (one exercise after another).
If you keep the same workout structure, it will become easier, as your muscles and body adapt to the stimulus. If you don’t make them harder, that won’t be the case, as things will get easier.
To lose weight and fat, you need to eat at a calorie deficit. If you eat healthy small meals multiple times a day and you work out hard, you should be at a deficit.
Weigh yourself each week and if you aren’t losing weight, then adjust your diet. Be sure to eat a high protein diet, so you can maintain muscle.
Now, you might be wondering, why do I need to work out if I can just eat at a deficit and lose fat? Well, if you want to keep muscle, look lean and be fit, then you need to work out.
So, with kettle bell workouts, you can eat pretty much a normal healthy diet and lose the weight. You will constantly be burning calories because you aren’t losing muscle and the workouts are intense enough to cause the after-burn (Epic) effect.
If you eat at a calorie deficit and you don’t work out, you will get skinny (not tone) and the quality of life won’t be as good as you will need to be way more careful of what you eat. While ballistics should make up much of your workout, adding in some grinds with heavier kettle bells is effective as they are physically taxing, which causes more calorie burn.
This post is going to quickly go over how kettle bells can help solve these problems but if you are interested in more details shoot us an e-mail and stay tuned for our upcoming clinic. Typically, we use energy system training melting fat and free weights to improve muscles.
This allows you to do longer sets of exercises with little to no rest between movements giving the best of both worlds. Which exercises with how much weight will really depend on your ability to move so don’t just go Google search “fat melting kettle bell workout” and try to copy it without any guidance or coaching.
Kettle bells do require a certain level of skill in order to reap their rewards while minimizing the risks. The design of the kettle bell makes it a great tool to help you feel and move better too.
The way that all the weight is on one side of the kettle bell makes it asymmetrical compared to how a dumbbell or barbell is symmetrical. This off-set nature of the weight to one side forces your body to stabilize the load of the kettle bell which in turn puts your bones and joints into better positions which can help reduce pain.
In addition to the benefits that I just described with the looking and feeling better camps they can help make you faster and stronger. So if you can think of a sport where you would benefit from being faster and stronger than you should think about adding in some kettle bell work.
So hopefully I’ve made it clear that we like LOVE kettle bells because of their ability to help anybody no matter their fever. We know that you will too will learn to love this magnificent piece of equipment, and we hope to help you out at our upcoming kettle bell clinic.
Watch this video on the best starting weight for kettle bell training All kettle bell exercises are based on full body movements so unlike dumbbell training there are no isolation based exercises like bicep curls or tricep extensions.
Kettle bell exercises use 100’s of muscles at a time meaning you are able to lift more weight but also condition the body quicker. The Kettle bell Swing is based on our strongest movement pattern: the Dead lift (see image below).
Whenever you pick something up from the floor you are using the dead lift movement pattern. A light kettle bell will not challenge your full body especially not your powerful hips and legs.
Kettle bells are traditionally available in the following sizes and classified in goods, a Russian weight measurement: Remember you should start with those big strong exercises using the dead lift movement patterns for the best results.
Trust me, I’ve never trained a lady who has started on anything lower than a 8 kg (15lbs) kettle bell. Women will drag suitcases, carry shopping bags or hold children under one arm, you are stronger than you think, so start with at least a 8 kg (15lbs).
I have trained men using kettle bells above 24 kg (53lbs) but for the majority of your basics this is as heavy as you will need to go. It is possible by changing exercises and increasing the difficulty of movements to only ever need one kettle bell if you make the correct purchase to begin with.
Most women will start their kettle bell journey with a 8 kg (17lbs) and progress to a 12 kg (25lbs) relatively quickly. Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background.
Strength Endurance B: Breathing Ladders at standard weight (Rest period is measured in inhalations equal to half the number of reps performed in the Swing, often starting with 20 swings and dropped by two each round) Naturally, once a person has 10,000 or so swings under their belt, they are going to become significantly stronger and much more efficient than they are today.
Having a kettle bell that’s the right size and weight will generate the resistance you need to burn calories quickly. The main muscle groups strengthened with the kettle bell swing are hamstrings, glutes, quads and abs.
Working out with a kettle bell gives you what fitness pros call a “functional” workout. Muscles are worked similarly to everyday activities like: lifting a child, stowing luggage, or hoisting a gallon of milk.
Another example how using kettle bells can make life a bit easier in other, unexpected ways! Experiment with different kettle bell exercises and create a good fitness routine that will burn off those pounds.
As with any exercise plan, how quickly you lose weight with a kettle bell workout will vary depending on various factors. Fitness consultant, Kelly Marshall, stated a 60-minute kettle bell workout would burn anywhere between 450 and 600 calories.
How quickly you lose weight will depend on the frequency and intensity of your kettle bell routine. Essentially, you’d need to work with kettle bells for roughly three hours a week to lose half a pound.
One study found that 20 minutes of continuous kettle bell training was comparable to running at six-minute mile pace. Trainer Jennifer Cohen adds that you can expect to burn 200 calories in 10 minutes.
Of course, your diet will greatly affect any weight loss program you decide to try. “Excessive Post-Exercise Oxygen Consumption,” refers to the calories you burn after training due to an increase in your metabolism.
Kettle bell training creates an after-burn effect for up to 24 hours after exercise, explains Beth Corey of KettleGirls.co.UK. If you’re new to kettle bells, or eating more calories than you should, muscle mass weight gain is inevitable.
Unlike traditional weight loss options, such as running, kettle bell training is a low-impact exercise. You don’t have to worry about shock to the joints or soft tissue deterioration associated with high impact.
Weight-bearing exercises increase bone density and make the muscles in the body stronger. It’s hard to be exact as to how quickly you’ll lose weight with kettle bell training; it’s really up to you.
To review: simple movements, affordability and portability make kettle bells a great option to lose weight. Likewise, they are a great option to lose weight in a healthy and steady manner.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Using your leg muscles, with your upper body still, straighten up to your starting position.
With both hands around the handle, hold the kettle bell close to your chest. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
The kettle bell swing is a powerhouse when it relates to burning fat, building muscles, and improving your cardiovascular system. Burn a bunch of calories Studies#1 The American Council on Exercise (ACE), researchers found that a kettle bell workout can burn up to 20 calories a minute (1).
This means that a 20-minute kettle bell workout could burn up to 400 calories. Study#2 In another study, ten college-aged men completed a kettle bell swing workout consisting of as many kettle bell swings they could perform in 12 minutes.
The participants would use a 16 kg (35lbs) kettle bell to complete the workout. They were told to go at their own pace and take as much rest as they needed.
The subjects completed an average of 265 swings in the 12-minute workout. Using a metabolic cart, researchers found that the participants burned an average of 160 calories in the 12 minutes, an average of 22 swings per minute (2).
Now, I understand that 160 calories aren’t anything to write home about. The heavier you are, the more calories you will burn (assuming all other variables are equal).
Obviously, the heavier the kettle bell, the more calories you will burn (assuming all other variables are equal). The subjects completed an average of 22 swings per minute.
It is fair to say that not everyone will burn an average of 20 calories per minute, like in the Ace study. But that doesn’t mean everyone will only burn 160 calories in 12-minutes, like in this study.
Full body workout The Kettle bell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. Move that shit as fast as you can (while keeping control) for 3 to 5 sets of 1 to 5 reps.
The Kettle bell swing used in high-intensity workouts such as HIIT AND Tabatha will increase your anaerobic (without oxygen) capacity. Aerobic capacity is the ability of your body to transport and use the oxygen you breathe.
If you ever have felt out of breath after just 3 or 4 minutes of jogging, then you need to increase your aerobic capacity. Your heart and lungs will curse the day you were born, but you’ll improve your aerobic capacity.
A lot of people use their arms too much to perform the swing. The last time I completed this challenge, I lost 8 pounds in the first seven days.
The prescribed kettle bell weight for this challenge is: For women-16 kilos or 35 pounds. If you are feeling brave, you can perform this workout a few more times.
Just make sure you rest an adequate amount of time between workouts. The kettle bell swing is a serious way to pack on muscle, increase your strength and cardiovascular endurance, while burning a shit ton of calories.
They are an excellent way to get your workout on and kick some ass in the least amount of time possible and without having to leave the comfort of your home. You can buy a kettle bell anywhere, from sporting goods stores, Amazon, and even Walmart.
Please, feel free to share this blog post! A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight.
Cardiovascular exercise, particularly in the form of interval training, is another effective tool in the battle of the belly bulge. A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight.
This type of training involves all-out bursts of effort that raise your heart rate to near maximum for intervals lasting between 10 seconds and four minutes. Moves such as kettle bell snatches or swings can raise the heart rate to near maximum, found a study sponsored by the American Council on Exercise in 2010, which makes them ideal for intervals 2.
“Kettle bells add variation and allow you to work different movement patterns than is typical with barbells and dumbbells,” Swisher says. The result: Women are squatting their kettle bell swings, tweaking their backs, and forgoing a lot of their potential fitness gains.
“For an exercise such as a kettle bell swing or goblet squat, women should make use of their strong legs and not be afraid to use a heavier weight.” Going too light not only shortchanges your results, but can even encourage poor form, which more often than not ends in overuse injuries, says Karen Smith, a master kettle bell instructor with Strongest, a Nevada-based trainer certification program. “If you’re using too light of a weight in a kettle bell swing, for example, it’s easy to squat and use your arms to lift the bell, rather than power the move with your hips,” she tells SELF.
Another great cue: When you’re performing kettle bell swings, the weight should end straight in front of your shoulders with the bottom of the bell pointing directly away from your body. “A dangerous mistake I often see is people trying to swing the kettle bell too low, resulting in a bottom position where their chest it totally parallels to the floor.
“Another way the kettle bell swing can cause excessive load on the spine if you do not keep a neutral spine throughout the entire range of motion.” She notes it's far too common to see people hunching the upper back in the bottom position and arching their lower back at the top of the swing. Train right: “It’s important to always hold a neutral spine, brace through the torso, and to control the path of the kettle bell,” she says.
Similarly, when women pick up and put down (in exercise speak: unpack and rack, respectively), a lot of fall prey to the thinking, “This isn’t actually part of my workout.” But it so is. “For any overhead or upper-body exercise, it’s a good idea to squat down and pick up the kettle bell between your feet and raise it as close to your body as possible.
For an exercise like a kettle bell swing, place the bell a foot or two in front of you and from a squat stance with a tight midsection and shoulder blades pulled back, bend down to grasp the handle and swing it back between the legs to begin the first rep. Place the kettle bell back on the ground in the same position after finishing the last rep or simply stand up holding the kettle bell at your waist and lower down in a squat to the floor.” High-intensity intervals are great, but when it comes to kettle bells, pushing yourself to the edge has one huge downside: When muscle fatigue builds up, form breaks.
Train right: If you’re vying for strength gains, go ahead and give yourself a full two minutes of rest between sets, Smith says. “Pushing into a mushy surface greatly reduces the force transfer; therefore, cushioned, squishy shoes or those with air in the soles are not ideal for performing exercises such as squats, swings, and other moves that require pushing forcefully through the foot,” Swisher says.
Meanwhile, the higher your foot is from the floor when kettle bell training, the greater your chances of rolling an ankle. “ Weightlifting shoes typically have a solid heel, which provides a stable base to allow for very efficient transfer of force.